How Can You Overcome Sleep Apnea?

How to Get Rid of Sleep Apnea

      Do you ever feel tired when you wake up in the morning? Maybe there's something wrong while you're sleeping, and you don't realize it, namely: obstructive sleep apnea.

What is Sleep Apnea Definition?

Sleep apnea is a sleep disorder condition that causes you to stop breathing momentarily while you sleep.

People suffering from sleep apnea are not breathing in enough oxygen. This makes them gasp for air, and wake up frequently.

Sometimes, people don't realize they have stopped breathing, and know that their sleep cycle is normal. Sleep apnea sometimes sounds like snoring.

Sleep apnea can trigger several health complications besides making you more tired when you wake up in the morning. If left untreated, this sleep condition can:

- trigger mental health problems

- increases the risk of heart failure

- Leads to poor immune function

- Contributing to memory loss

Treatment for sleep apnea includes medication, breathing apparatus, and sleep apnea surgery. However, some lifestyle changes and home treatments can also improve the quality of your life and sleep.

Sleep Apnea Causes

Obstructive sleep apnea is caused by an obstruction in the airway, especially when the soft tissues at the back of the throat collapse while you sleep.

Central sleep apnea is commonly observed in patients with dysfunction of the central nervous system, such as after a stroke, or in patients with neuromuscular diseases such as amyotrophic lateral sclerosis (ALS, Lou Gehrig's disease).

This is also common in patients with heart failure, and other forms of kidney or lung disease. (clevelandclinic.org)

Types of Sleep Apnea

1. Central sleep apnea

It is a less common type of sleep apnea, involving the central nervous system. This happens when your brain temporarily stops sending signals to the muscles that control breathing, and is often triggered by an underlying health condition.

People with central sleep apnea snore less often.

2. Obstructive sleep apnea

It's the most general kind of sleep apnea. This happens when the muscles that support the soft tissues in your upper airway relax while you sleep, and block the normal flow of air in and out of your nose and mouth. Obstructive sleep apnea usually causes loud snoring and shortness of breath.

3. Complex or mixed sleep apnea

This is a rare combination of central and obstructive sleep apnea.

Sleep Apnea Home Remedies

Sometimes, self-care can be a way for you to manage obstructive sleep apnea, and possibly central sleep apnea as well. Try these tips for preventing sleep apnea

- Lose excess body weight

Even a little weight loss can help relieve constriction of your throat. Sometimes, sleep apnea goes away when you return to a healthy weight, but it can come back when you put the weight back on.

- Avoid sleeping on your back, preferably on your side or stomach

Sleeping on your back can allow the tongue and soft palate to stick to the back of the throat, blocking the airway.

To avoid rolling on your back while you sleep, try stuffing a tennis ball into the back of your pajama top. There are also commercial devices that vibrate when you roll over while you are sleeping.

- Playing Didgeridoo

While this sleep apnea treatment may seem unusual, there is some data to support it. A small study found that participants who played the didgeridoo had fewer daytime sleepiness and apneic episodes, compared with humans who didn't play.

It's worth noting, however, that this study only had 25 participants.

Didgeridoo is an Australian woodwind instrument. Playing the didgeridoo requires special breathing techniques that can strengthen the muscles in the upper respiratory tract. So, practicing an instrument may reduce sleep apnea episodes.

- Workout. 

Regular exercise can help you reduce sleep apnea symptoms, even without losing weight.

Try doing half an hour of moderate activity, like brisk walking, most days of the week.

- Lift your head from the bed

Sleeping with the head of the bed at an angle of about 60 degrees can help reduce the number of apnoea episodes. This solution may be effective for those of you with sleep apnea who are worse when they lie on their backs, but have trouble sleeping on their side.

People will be able to get into this position by sleeping in a bed, or chair that has an adjustable top. Or, they can use a pillow or buy a wedge for their body to keep their head high.

- Stay away from alcohol

Avoid alcohol and certain drugs, such as sedatives and sleeping pills. It relaxes the muscles in the back of your throat, and interferes with breathing.

Nasal Patch

If you breathe through your nose at night, there is a good chance you are a candidate for a nasal mask. Here's how it works: The device has 2 patches that fit over each nostril, and a valve that fits inside the nose. The valves create pressure when you exhale, and help keep your nostrils open while you sleep.

Devices require a prescription, and while some policies will cover it, others may not. In this case, the cost will be around $60 to $80 per month.

Nose patches can still be useful, as studies have shown that they work well.

Last Word

Sleep apnea is a common problem in which people stop breathing during sleep. This can cause tiredness and difficulty focusing, and these may be symptoms of an underlying health condition.

Sleep apnea is a condition marked by abnormal breathing while you sleep. People with sleep apnea have several long pauses in their breaths while they sleep.

This temporary breathing diminishes the quality of sleep, and impacts the body's oxygen supply, with potentially serious health consequences.

People who experience daytime drowsiness should consult a doctor, who can support them in finding out the causes and steps for treatment.